Well, it seems that the hard work starts paying off! After a couple of races without any particular target (a 3000 m SC, a 3000 m flat and a 1500 m), I traveled to Zeven with a high dose of motivation. The 34th Pfingstsportfest was promising a very variegated field, potentially giving a lot of athletes the opportunity to find their pace. I planned 3:20/3:25/all-out for the three km splits in order to attack the 10-minutes wall. I ran 3:18/3:26/3:20, finishing in 10:04.82 (PB of over 10 seconds). Now I can’t wait to write a “nine” in front of my PB!
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| The beautiful track in Zeven during the 34th Pfingstsportfest 2015. |
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| Results of the 3000 m SC race. |
As usual, you can see all my training sessions details on the SportTracks mobi service.
Here the diary entries for the past May:
Fr 01/05/2015 65′ sailing. Easy 20′ with random hurdles.
Sa 02/05/2015 80′ sailing. 90′ sailing.
Su 03/05/2015 110′ sailing. 90′ sailing.
Mo 04/05/2015 Legs and core strength.
Tu 05/05/2015 Easy 25′, running drills, 2 strides on grass, easy 2×150 m, 2×1000 m with 5 hurdles/lap (3’22”-3’25”, 200 m jog rest), 6′ walk rest, 2×400 m with 5 hurdles (73″-76″, 200 m jog rest), 6′ walk rest, 2×200 m with 4 hurdles (34″-35″, 200 m jog rest), 4 diagonal strides on grass, CD.
We 06/05/2015 Easy 30′.
Th 07/05/2015 Easy 20′, 2 strides, 5×300 m on grass (100 m jog rest), 5×100 m strides (100 m jog rest), CD.
Fr 08/05/2015 Slow 30′.
Sa 09/05/2015 RACE: 3000 m SC (open Kreismeisterschaften – Hildesheim).
Su 10/05/2015 Easy 20′, 2 strides, 3×300 m with 16 hurdles each (100 m jog rest), CD.
Mo 11/05/2015 25′ progression, running drills, 2 strides on grass, 2×150 m strides, 1×400 m (57″5), 8′ walk rest, 3×300 m (50″5-48″9-46″6, 100 m jog rest), 4-10-6 hurdles on grass (4 hurdles/lap, 1/2 lap jog rest), 4 diagonal strides on grass, CD.
Tu 12/05/2015 Easy 40′.
We 13/05/2015 Slow 30′.
Th 14/05/2015 RACE: 3000 m (8. Berliner Läufermeeting – Krumme-Strecken). 100′ sailing.
Fr 15/05/2015 Easy 30′.
Sa 16/05/2015 RACE: 1500 m (3. Spandauer Läuferpokal in Berlin). 95′ sailing.
Su 17/05/2015 95′ sailing.
Mo 18/05/2015 Core, legs and arms strength. Easy 40′.
Tu 19/05/2015 Easy 20′, running drills, 2 strides on grass, 2×150 m strides, 1×600 m (1’32″9), 8′ walk rest, 3×300 m (48″1-46″8-46″5, 100 m jog rest), 8′ walk rest, 2+2+1 laps on grass with 4 hurdles/lap, CD.
We 20/05/2015 Slow 30′.
Th 21/05/2015 Easy 20′, 2 strides on grass, 5×200 m on grass (200 m jog rest), slow 15′.
Fr 22/05/2015 Off.
Sa 23/05/2015 Slow 30′ with 3×300 m (16 hurdles each, 100 m jog rest).
Su 24/05/2015 RACE: 3000 m SC (34. Pfingstsportfest der LAV Zeven and NDM Hindernis – Zeven).
Mo 25/05/2015 115′ sailing.
Tu 26/05/2015 Off.
We 27/05/2015 Arms and core strength. 25′ (20′ progression + easy 5′), 2 strides on grass, 2×150 m strides, 1×400 m (57″3), 6′ walk rest, 6×200 m with 5 hurdles (200 m jog rest), 6 diagonal stride on grass, CD.
Th 28/05/2015 Easy 40′ with some progression.
Fr 29/05/2015 Easy 20′, 2 strides, 4×150 m uphill reps (downhill jog rest), 3′ walk rest, 3×150 m strides, CD. 125′ sailing.
Sa 30/05/2015 Easy 20′, 2 strides, 6×200 m with 11 hurdles each (200 m jog rest), CD.
Su 31/05/2015 Arms and core strength. Long (63′).
Sa 02/05/2015 80′ sailing. 90′ sailing.
Su 03/05/2015 110′ sailing. 90′ sailing.
Mo 04/05/2015 Legs and core strength.
Tu 05/05/2015 Easy 25′, running drills, 2 strides on grass, easy 2×150 m, 2×1000 m with 5 hurdles/lap (3’22”-3’25”, 200 m jog rest), 6′ walk rest, 2×400 m with 5 hurdles (73″-76″, 200 m jog rest), 6′ walk rest, 2×200 m with 4 hurdles (34″-35″, 200 m jog rest), 4 diagonal strides on grass, CD.
We 06/05/2015 Easy 30′.
Th 07/05/2015 Easy 20′, 2 strides, 5×300 m on grass (100 m jog rest), 5×100 m strides (100 m jog rest), CD.
Fr 08/05/2015 Slow 30′.
Sa 09/05/2015 RACE: 3000 m SC (open Kreismeisterschaften – Hildesheim).
Su 10/05/2015 Easy 20′, 2 strides, 3×300 m with 16 hurdles each (100 m jog rest), CD.
Mo 11/05/2015 25′ progression, running drills, 2 strides on grass, 2×150 m strides, 1×400 m (57″5), 8′ walk rest, 3×300 m (50″5-48″9-46″6, 100 m jog rest), 4-10-6 hurdles on grass (4 hurdles/lap, 1/2 lap jog rest), 4 diagonal strides on grass, CD.
Tu 12/05/2015 Easy 40′.
We 13/05/2015 Slow 30′.
Th 14/05/2015 RACE: 3000 m (8. Berliner Läufermeeting – Krumme-Strecken). 100′ sailing.
Fr 15/05/2015 Easy 30′.
Sa 16/05/2015 RACE: 1500 m (3. Spandauer Läuferpokal in Berlin). 95′ sailing.
Su 17/05/2015 95′ sailing.
Mo 18/05/2015 Core, legs and arms strength. Easy 40′.
Tu 19/05/2015 Easy 20′, running drills, 2 strides on grass, 2×150 m strides, 1×600 m (1’32″9), 8′ walk rest, 3×300 m (48″1-46″8-46″5, 100 m jog rest), 8′ walk rest, 2+2+1 laps on grass with 4 hurdles/lap, CD.
We 20/05/2015 Slow 30′.
Th 21/05/2015 Easy 20′, 2 strides on grass, 5×200 m on grass (200 m jog rest), slow 15′.
Fr 22/05/2015 Off.
Sa 23/05/2015 Slow 30′ with 3×300 m (16 hurdles each, 100 m jog rest).
Su 24/05/2015 RACE: 3000 m SC (34. Pfingstsportfest der LAV Zeven and NDM Hindernis – Zeven).
Mo 25/05/2015 115′ sailing.
Tu 26/05/2015 Off.
We 27/05/2015 Arms and core strength. 25′ (20′ progression + easy 5′), 2 strides on grass, 2×150 m strides, 1×400 m (57″3), 6′ walk rest, 6×200 m with 5 hurdles (200 m jog rest), 6 diagonal stride on grass, CD.
Th 28/05/2015 Easy 40′ with some progression.
Fr 29/05/2015 Easy 20′, 2 strides, 4×150 m uphill reps (downhill jog rest), 3′ walk rest, 3×150 m strides, CD. 125′ sailing.
Sa 30/05/2015 Easy 20′, 2 strides, 6×200 m with 11 hurdles each (200 m jog rest), CD.
Su 31/05/2015 Arms and core strength. Long (63′).
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